Zone 2 Cardio: The Slow Workout That’s Making You Fitter

You can throw the term “No pain, no gain” in the trash after you learn more about Zone 2 training. It’s a simple heart-rate exercise that helps you burn fat and increase your endurance. The goal is to stick to 60 to 70% of your max heart rate while you train. So, what does this include?

Zone 2 Training Basics for Everyone

The target heart rate is 180 minus your age, which is 150 for me since I’m 30. In “normal” training conditions, where you push yourself, it’s usually 220 minus age.

Which workout you do depends on your trainer or what suits you best. There’s no clear indication of what can’t be done because the only focus is on the heart rate.

Use a heart rate monitor or an app from your smart band to measure your heart rate. If you are on a treadmill, their measuring tool can work as well.

The training should last from 30 to 45 minutes, 3 to 5 times a week. I got used to it in a couple of days. That’s how much it takes to find a rhythm.

The Surprising Benefits of This Type of Workout

Any exercise is great, but this type is something everyone can manage, and the benefits are great:

Improves insulin sensitivity, VO2 max, and fat metabolism.

Fast recovery because of low intensity.

It prevents injury.

Boosts overall cardiovascular endurance.

Exercises You Can Try for Zone 2 Cardio

My favorite is brisk walking for the whole 30 minutes. I feel it more than going for a run. Set the treadmill to 3 to 4 mph and a small incline if you are not a beginner.

Rowing machines are mostly used for high-intensity training, but you can take it slow and use half of your strength. Stay focused on the rhythm, and it will be easy to manage.

Rucking isn’t recommended for older people, but if you are in your forties or younger and no condition, you shouldn’t have a problem. Most gyms have weighted vests, you can start with 10 lb.

Slow pace swimming is probably the best one to do at least a couple of times a week. It’s a great full-body workout, but it’s a bit difficult to measure your heart rate in the pool, unless you have a waterproof smart watch.